30-Day Fitness Challenge: 30-Day Fitness Challenge: Day Twenty-Seven

30-Day Fitness Challenge
30-Day Fitness Challenge: Day Twenty-Seven
| Your Active Challenge  | Your Exercise Challenge - Cardio  | Your Flexibility Challenge  | Your Nutrition Challenge - Lunch Makeover  | Your Mind/Body Challenge - Neck Release  | Your Day Twenty-Seven Checklist

	from Paige Waehner Day Twenty-Seven of the challenge finds us nearing the end of the road here, but hopefully not the end of all the healthy changes you've been making. Today you have a couple of new challenges (see the nutrition and mind/body sections) as well as some that should be familiar to you by now. Remember to take your time planning your strategy for the day and fill out your checklist so you can pat yourself on the back for a job well done.
Your Active Challenge
	Your Active Challenge
	Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today. You can do this while working, watching TV, reading, etc. If you don't have an exercise ball, spend 5-10 minutes standing rather than sitting three times throughout the day.
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Your Exercise Challenge - Cardio
	Your Exercise Challenge
	Complete the following interval workout with any activity of your choice. Begin with a 5-10 minute warm up at an easy pace. For 30 seconds: Increase the intensity (speed, incline or both) until you're working at around Level 8 or 9 on the Perceived Exertion Chart. For 1 minute: Lower the intensity back down to a Level 4 or 5. Repeat steps 2 and 3 six times (total time: 9 minutes) For 3 minutes: Exercise at a medium pace (Level 5-6) For 1 minute: Increase the intensity (speed, incline or both) until you're working at around Level 7-8. For 1 minute: Lower the intensity back down to a Level 4 or 5. Repeat steps 6 and 7 six times (total time: 12 minutes) For 3 minutes: Exercise at a medium pace (Level 5-6) Cool down for 3-5 minutes of light activity. This is an advanced interval workout so feel free to adjust the time and intensity as needed to fit your fitness level or choose from any of these Interval Workouts.
Your Flexibility Challenge
	Your Flexibility Challenge
	Do the exercises in this Yoga Workout after your cardio workout and at least one more time during the day.
Your Nutrition Challenge - Lunch Makeover
	Your Nutrition Challenge
	Make your lunch healthier today by choosing one of the following options: Try different types of lettuce in your salad rather than just iceberg lettuce (think dark, leafy greens) Add at least one serving of fruit to your meal Use whole grain bread or wraps for your sandwich Have soup before your meal If you eat out, have a healthy appetizer instead of a full entree If these ideas don't work, what else could you do to make your lunch healthier? Make a list in your journal or read through this Lunch Makeover article and see if you can find just one way to improve your lunch to make it healthier and more balanced.
Your Mind/Body Challenge - Neck Release
	Your Mind/Body Challenge
	Spend at least 5 minutes today relaxing and releasing tension in your neck and shoulders with the following exercises: Begin by gently stretching the neck by tilting the head to the right, holding for 10-15 seconds. Repeat on the other side. Stretch the back by lacing the fingers together and stretch the arms out in front of you, dropping the head and rounding through the upper back. Hold for 15 seconds. Roll the shoulders forward 5 times and backwards 5 times. Place both hands on the back of the head on either side. Press your thumbs on either side of the base of your skull and hold for 15 seconds. Drop your chin towards your chest while stretching your arms down towards the floor. Hold for 15 seconds. Repeat each exercise if you have the time.
Your Day Twenty-Seven Checklist
	Your Day Twenty-Seven Checklist
	How'd you do with your challenges today? Use this checklist to cross off everything you accomplished or make notes on what you didn't accomplish and why. You can also use the checklist to make substitutions for any challenges that didn't work for you or create even more challenges for yourself.
Paige Waehner
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